Workouts

EVERY DAY OF WORKOUT AND MEETS, ALL ATHLETES BEGIN WITH and END WITH:

1. Warm-Up (45 mins, Emphasize correct form and an organized routine)

- 800 meter-1 Mile jog (All Runners/Beginners)

- 400 meter jog (Throwers)

- Dynamic and Static stretching, and drills

2. Warm-Down

- Buddy-Up

- 800 meter jog

- Stretching (slow)

"OFF DAYS" Should always include some light jogging and stretching, or activity requiring movement (Active Rest).

Week 1: Endurance Conditioning

- Throwers/Beginnners: 10minute/15minute Endurance Run (On 400m track, Average 2:00 to 3:00 per lap)

- Sprinters: 15 minute Endurance Run (Average 2.0 to 2:30” per lap)

- Mid-Distance: 15-minute Endurance Run (Average 2:00 or better per lap. GOAL: 7 laps/better)

- Distance Runners: 15-minute Endurance Run (Average 1:50 or better per lap. GOAL: 7.5 laps/better)

Day 1

Jog 1 mile

Full Warmup

Day 2

Full Warmup

A-Z Workout (See Downloadable Sheet Below)

Stretch

Day 3

Jog 1 mile

15-minute Run

Full Cooldown

Week 2: Endurance Training (All Athletes will increase their endurance run up by 5 minutes after completion of 3-workouts of same time)

- Throwers/Beginnners: 10minute/15minute Endurance Run (Average 2:00 to 3:00 per lap)

- Sprinters: 15 minute Endurance Run (Average 2.0 to 2:30” per lap)

- Mid-Distance: 20 minute Endurance Run (Average 2:00 or better per lap. GOAL: 10 laps/better)

- Distance Runners: 20 minute Endurance Run (Average 1:50 or better per lap. GOAL: 10.5 laps/better)

- For all those who have not completed two weeks of Endurance Training, you must complete this portion before moving to the next phase.

- Week 3 - Speed and Strength Training Begins for all Those Who Have Completed Two Weeks of Endurance Conditioning and Training! Get Ready!

Day 1

Jog 1 mile

Full Warmup

20-minute Run

Full Cooldown

Day 2

Jog 1 mile

Full Warmup

20-minute Run

Balance (See Downloadable Sheet Below)

Cooldown

Day 3

Jog 1 mile

Full Warmup

20-minute Run

Balance (See